Warm up(10)
3rds
20 heels to rear
10 side lunge
20 walking front kicks
10 pik n grass

WRK(24)
WRK 3:00 Rest 1:00 x6
12 single arm dumbbell hang to overhead
6 burpees(tempo-3 seconds on the down portion of the push up)
12 jing jangs(5yd suicide)
6 db upright row(tempo-3 seconds on the down portion of the row)

Finisher
1:00 six inch hold
1:00 samson stretch